8/25/2010. Sport Performance Consultants Club Development Division USA Swimming. Performance

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1 Club Development Division i Importance of Planning Planning It Proper pays is bringing to Failing the PLAN Preparation future AHEAD. to into plan the present It wasn t Prevents so ISraining that you when Poor Noah built Planning can do something to Fail! Performance about the it ark! now!

2 Creating the Map How will you get them there? Start With the Beginner s Mind Throw out entire program and start from scratch! What would you do if you were new to the program? Not "the way we always do it" READY GO!

Season Planning Process Prepare to Plan Develop the Plan Blueprint Execute the Plan Evaluate the plan and reload PREPARE: Gather Information Gather Information Talk

3 Season Planning Process Prepare to Plan Develop the Plan Blueprint Execute the Plan Evaluate the plan and reload PREPARE: Gather Information Gather Information Talk to other coaches/clinics Read Scientific Journals/Books Competition Schedule Forms for Planning (usaswimming.org) Evaluate Previous Season Evaluate CURRENT Athletes 3

PREPARE: Competition Schedule When are your major

Interfere or enhance training Meets as training

4 PREPARE: Competition Schedule When are your major competitions? Plan backwards How many and coming off what type of training? How often/close to each other? Interfere or enhance training Meets as training PREPARE: Evaluate Past Year/Season(s) What were your goals? Did you meet them? Technique Training Performance 4

EVALUATE: Previous Season s Training Review Previous Training By day By week By cycles Training modalities Pull, Kick, Fins, Paddles, Snorkels, etc. Aerobic, Anaerobic, etc.

BREAST&FLY } Repetitive=Insanity {0 x 400 s every Monday} YARDS TIME SET DESCRIPTION EGY T STK PACE ====== ======== =========================================== === = === ==== 900 4:5 PM x 300 on 6:00

5 EVALUATE: Previous Season s Training Review Previous Training By day By week By cycles Training modalities Pull, Kick, Fins, Paddles, Snorkels, etc. Aerobic, Anaerobic, etc. Technique EVALUATE: Pr Previous Season s Training Is your Training Plan Repetitive, Plug In or Progressive? BREAST&FLY } Repetitive=Insanity {0 x 400 s every Monday} YARDS TIME SET DESCRIPTION EGY T STK PACE ====== ======== =========================================== === = === ==== 900 4:5 PM x 300 on 6:00 SHORT AXIS STROKES } x WH S FLY :00 (FREE & BACK) } x 300 on 6:00 LONG AXIS STROKES } WH S BK :00 BREAST&FLY } x 300 on 6:00 LONG AXIS STROKES } WH S BK :00 WITH HYDRO HIP },000 4:35 PM 0 x 00 on :45 S:FR } x PNK S FR :45 ALTERNATE:,,0 } BREATHS PER 00 } #0 AS FEW AS U DARE },500 4:55 PM 4 x 50 on :00 K:No Fins SIDE FREE } 5x ENK K KNF :00 FISH K TO LIMIT EA50 } x 00 on :00 K:No Fins FAST FREE } SPK K KNF : :7 PM 4 x 50 on :00 D:FL Load/Surf } x WH D FLY :00 3 x 50 on :00 D:FL Triple K } PNK D FLY :00 x 50 on :00 D:FL Under 4K/UpS } PNK D FLY :00 x 50 on :00 S:FL BE Up/Down } PNK S FLY :00,800 5:39 PM 4 x 00 on :30 S:75 FR, 5 FLY } x PNK S FR :30 4 x 00 on :35 S:50 FR/ 50 FLY } PNK S FR :35 4 x 00 on :40 S:5 FR 75 FLY } PNK S FLY :40 4 x 00 on :45 S:FL BE Up/Down } RED S FLY :45 4 x 00 on :40 S:IM } RED S IM : S IM } RED S IM 35 4 x 00 on :30 S:IM } RED S IM : :6 PM x 50 on :00 VARIABLE SPRINTS } x SPD S CH :00 # BUILD THE 50 } # 5EZ, 5 FAST } #3 5 FAST, 5EZ } #4 FAST ENTIRE 50 } #-4 BACK,5-8 BREAST } 9- FREE } 6 x 50 on :00 D:FR ZIP COOL DOWN } WH D FR :00 6:44 PM Finish time. Total: 7,600 yards. Stress Value = 8 Plug In=Risky, Reactionary { 5 x 400 s, no wait, make that at8 x 300 s } 4 x 00 on :35 S:IM } RED S IM :35 Progressive=Patience {4 x 400 s last week, this week 5 x 400 s} 5

Technique Racing Ability PREPARE: Evaluate Current Athletes Who is

6 PREPARE: Evaluate Past Meet Performances Review objectively In season Qualifying competitions Major/End of season competitions Review Technique Racing Ability PREPARE: Evaluate Current Athletes Who is returning? Age: chronological and biological Strengths and weaknesses Competitive needs 6

7 PREPARE: Evaluate Current Athletes Who are your new athletes? Training background Competitive history Familiarity with program DEVELOP THE PLAN Create a basic framework General guidelines to more specific Annual > Season> Phase > Weekly > Daily Re evaluate periodically 7

8 DEVELOP: From General to Specific Macro cycle = Seasonal Plan Phases = Aerobic, Mixed, Anaeorobic, (3 0 weeks) Meso cycles = ( 4 week focus) Micro cycles = Weekly Plans DEVELOP: Quadrennial Plan Progressive for younger, inexperienced athletes Mono-cycle Quadrennial Plan Year Year Year 3 Year 4 Cyclical for advanced national level collegiate, post grads Bi-cyclic Quadrennial Plan (Example) Year Year Year 3 Year 4 8

9 DEVELOP: Decide The Seasons THREE OPTIONS FOR ANNUAL PLANS SEP OCT NOV DEC JAN FEB MAR APR MAY JUN JUL AUG Preferred A Short Course Long Course Preferred B Short Course Long Course Traditional Short Course Long Course 3-Season Short Course Short Course Long Course Preferred is modern approach Traditional, 3 season The choice may be dictated by outside forces DEVELOP: Macro Cycle DATES MEETS PHASE NOTES 9

10 DEVELOP: Macro Cycle Add Meets DATES MEETS PHASE NOTES APR MAY6 MAY MAKOS -7 8-JUN 3 BGSC JUN GCSTO JUL tba JUL REGIONAL 6- STATE AUG 5 SR MEET & ZONE DEVELOP: Macro Cycle Set Up Phases DATES MEETS PHASE NOTES APR 3-30 PREPERATION 30-MAY6 GENERAL MAY 7-3 ENDURANCE 4-0 MAKOS -7 8-JUN 3 BGSC SPECIFIC JUN 4-0 ENDURANCE -7 GCSTO MIXED JUL tba CHAMP PREP/ JUL 8 TAPER 9-5 REGIONAL 6- STATE CHAMP 3-9 MEETS 30-AUG 5 SR MEET & ZONE AUG 6-SEP 0 TRANSITION 0

11 DEVELOP: Macro Cycle Define Phases DATES MEETS PHASE NOTES APR 3-30 PREP Focus on Balance, Learn Drills, Dryland: Prehab 30-MAY6 GENERAL Lots of Kicking, MAY 7-3 ENDURANCE Focus on Max DPC,PerfectPerfect Drills, Establish efficient paces, Dryland: Endurance Circuit, 4-0 MAKOS IM Oriented, Anaerobic work x/week -7 Establish G 4, Working gears, 8-JUN 3 BGSC SPECIFIC Endurance focused on SR: your best events and IM, Anaerobic work x/week JUN 4-0 ENDURANCE -7 GCSTO MIXED Dryland: Race Specific Strokes and Tempo Tubing Circuit 8-4 Speed/Race Pace, Anaerobic work 3x/week 5-JUL tba CHAMPIONSHP Maintain Endurance, Power JUL 8 PREP (TAPER) Work Speed, Rehearse Race Pace 9-5 REGIONAL CHAMPIONSHIPS Sharpen Skills Starts/Turns/Finishes 6- STATE Know Paces/Rehearse Race Plan Dryland: Rest/Maintain Power & Flexibility AUG 5 SR MEET & ZONE AUG 6-SEP 0 TRANSITION ENDURANCE, STROKE WORK, VIDEO DEVELOP: Macro Cycle Define Phases SAMPLE ANNUAL PLAN MONTHS SEPT OCT NOV DEC JAN FEB MAR APR MAY JUN JUL AUG DATES MICROCYCLE WEEK BEGINS MEETS LOCATION TRAINING PHASE STRENGTH PERIODIZATION ENDURANCE SPEED GENERAL DRYLAND TESTING DATES VOLUME

12 DEVELOP: Macro Cycle Define Phases SAMPLE ANNUAL PLAN MONTHS SEPT OCT NOV DEC JAN FEB MAR APR MAY JUN JUL AUG DATES MICROCYCLE WEEK BEGINS 0-Sep 7-Sep 4-Sep -Oct 8-Oct 5-Oct -Oct 9-Oct 5-Nov -Nov 9-Nov 6-Nov 3-Dec 0-Dec 7-Dec Dec 3-Dec 7-Jan 4-Jan -Jan 8-Jan 4-Feb -Feb 8-Feb 5-Feb 4-Mar -Mar 8-Mar 5-Mar -Apr 8-Apr 5-Apr -Apr 9-Apr 6-May 3-May 0-May 7-May 3-Jun 0-Jun 7-Jun 4-Jun -Jul 8-Jul 5-Jul -Jul 9-Jul 5-Aug -Aug 9-Aug 6-Aug -Sep 9-Sep CALENDER OF MEETS LOCATION Dual Meet Invitational Grand Prix Nationals Dual Meet Grand Prix Grand Prix Grand Prix Grand Prix Nationals TRAINING PHASE Endurance Taper Prep Endurance Specific Endurance Anaerobic Mixed Taper Transition Prep PERIODIZATION STRENGTH ENDURANCE SPEED GENERAL DRYLAND TESTING DATES VOLUME DEVELOP: Phase Plans Sample Phases: Preparation Aerobic Mixed Anaerobic Taper Championship Transition Categories General Specific SAMPLE GROUP PHASE PLAN PHASE DESCRIPTION: DATES: PRACTICE GROUP: OBJECTIVES: COMPETITIONS: TECHNIQUES TO BE TAUGHT: LECTURES/MEETINGS DESCRIPTION CODE SETS/WEEK AVG DIST/SET AVG DIST/WEEK Recovery Basic Endurance Anaerobic Threshold h VOmax Anaerobic Anaerobic Moderate Kick Fast Kick TOTAL TEST SETS DRYLAND EMPHASIS

13 DEVELOP: Phase Plans - Example PHASE DESCRIPTION: PREP DATES: Sep 4-Sep 8 PRACTICE GROUP: SENIOR OBJECTIVES: Prepare to train, Learn correct stroke drills, Teach Flexibility Routine, Basic Endurance, Build running base, Video each swimmer, Kicking! COMPETITIONS: None TECHNIQUES TO BE TAUGHT: LECTURES/MEETINGS Streamlining Goal Setting Back: Body position, Quick Catch, Hydration/Nutrition Breast: Explain Season Plan Fly: Team Building Activities Free: How to Do the Stroke Drills Turns: Starts: Finishes: DESCRIPTION CODE SETS/WEEK AVG DIST/SET AVG DIST/WEEK Recovery REC 6,000 6,000 Basic Endurance EN 6,000,000 Anaerobic Threshold EN 3,000 3,000 VOmax EN Anaerobic AN Anaerobic AN Moderate Kick K-M ,800 Fast Kick K-F ,000 TOTAL ,00 TEST SETS DRYLAND EMPHASIS 0 x 00 Kick with Fins on :30 Proper Form on Stations Timed mile run: Beginning & End Phase Proper Form for Stretching Running 3x per week mile build to 3miles 3x/Week 30sec work/30/sec rest DEVELOP: Meso Cycles Lasts 4 weeks Specific Focus Week SAMPLE MESO CYCLE PLAN PHASE: DATES: PRACTICE GROUP: MON TUE WED THU FRI SAT Week 3 We eek 3

14 Plan: Meso Cycle Example SAMPLE MESO CYCLE PLAN PHASE: SPECIFIC ENDURANCE DATES: NOV -DEC 4 PRACTICE GROUP: DOLPHINS MON TUE WED FRI THU SAT SENIOR EXAMPLE: AGE GROUP EXAMPLE Week MAIN SET FOCUS: 3 X 000 Breast Kick Hold breath Finish KICKING: Back Head Position 3 x 400 Fly Undulation Work Forward Starts MAIN SET IM Turns 8 x 00 IM Week FOCUS: MAIN SET Breast Kick 6 x 500 Hold breath Finish Back Head Position KICKING: Fly Undulation 6 x 00 MAIN SET Work Back Starts 4 x 00 IM IM Turns Week 3 FOCUS: MAIN SET Breast Kick 5 x 00 Hold breath Finish Back Head Position KICKING: Fly Undulation x 00 MAIN SET: Work Relay Starts x 400 IM IM Turns DEVELOP: Plan your season How will you progress yardage and intensity? How about last year? Needs/ages of your athletes? t Incorporating heavy training cycles What about Recovery? Days Intensity M T W T F S S 90-00% High 80-90% Medium 50-80% Low 0 Rest 4

15 DEVELOP: Plan Your Season Days Intensity M T W T F S S 90-00% High 80-90% Medium 50-80% Low 0 Rest Days Intensity M T W T F S S 90-00% High 80-90% Medium 50-80% Low 0 Rest DEVELOP: Weekly Plan From Phase Plan SAMPLE AGE GROUP WEEKLY PLANNER PRACTICE GROUP: PHASE: DATES: PSYCHOLOGY MON TUE WED THU FRI SAT.. FREE.. BACK.. BREAST.. FLY.. STARTS Relay Forward Back FINISHES Hand Hands TURNS ANNOUNCEMENTS: ENERGY TRAINING GOAL ACTUAL Flip AEROBIC Hands THRESHOLD Bk>Br VOMAX FUN NOTES: LACTATE. ALACTATE/SPEED. ENDURANCE KICK SPRINT KICK 5

16 DEVELOP: Weekly Plan From Phase Plan PRACTICE GROUP: Piranhas PHASE: Specific Endurance DATES: Oct - 8 SAMPLE AGE GROUP WEEKLY PLANNER PSYCHOLOGY MON TUE WED THU FRI SAT. Teach Toughness Support Your. Wed= Support Teammates Day W.U. 500 Free NO Teammates W.U. 500 Free W.U. 500 Free W.U. 500 Free Take 4 strokes PRACTICE Today! Attack Walls! Take 4 strokes Take 4 strokes FREE or Less per 5. HS MEET Or less per 5. Less per 5.. Eyes Position W.U. 500 Free x 00 IM. Catch 0 x 5 30 sec Take 4 strokes :45 D-4 Back turns 0 min TEACH: IM Order Or Less per 5. 0x 50 s :00 Fly Undulation BACK 5 x :00 Back Catch. Head Position 8 x 400 IMs Partner Teach: Best Avg. 6 x 00 Kick FLY. Catch Descend -4,5-8 Starts Arm Teach Toughness! 6 x 00 Kick BK 0 x 50 s :5 Teach Toughness! Swing 6 x 00 Kick BR 5 Fl>5Bk BREAST Fly Undulation. Legal Kicks 5 x 300 (Recovery Set) 0 x 50 Cool Down:. Breath Timing 8 x 00 Kick Attack Wall Odd: Fl>Bk>Br 500 Back 00 Mod, 00 Fast 5 x 300 Ev: Fr Eyes at ceiling FLY Focus: Catch. Body Undulation 30 x Turns End Practice. 0 Attack Wall Kick with Fins Review Finishes Early: 0 Fl Tight Tuck 0 X 00 D-4 FR: Body Position GO TO IHOP! STARTS 0 Bk>Br Cool Down: Fly Eyes down! TEACH: Relay Teach Arm Swing 400 Back 30 min relays Fly Undulation Eyes Forward Take Your Mark Pos. at ceiling Back Catch Back Hand Placement 6,300 yds 0 yds 6,500 yds 6,500 yds 5,800 yds,000 yds FINISHES Hand Body Position Hands Eyes down! ANNOUNCEMENTS: ENERGY TRAINING GOAL ACTUAL TURNS Flip Attack Wall No Practice Tuesday HS Meet AEROBIC 0,000 5,000 Hands Tight Tuck! Remind Meet Entries Due Thu! THRESHOLD 0,000 7,000 Bk>Br Approach VOMAX,000,000 FUN NOTES: LACTATE Relays on Fri Speak to each swimmer daily ALACTATE/SPEED Team B fast Sat Morn Kick 50% fins, Kick 50% Fast, 50% moderate ENDURANCE KICK 3,000,000 SPRINT KICK 3,000,000 TOTAL 39,000 7,300 DEVELOP: Weekly Plan From Phase Plan SAMPLE SENIOR WEEKLY PLANNER PRACTICE GROUP: PHASE: DATES: PSYCHOLOGY MON TUE WED THU FRI SAT.. FREE.. BACK.. BREAST.. FLY.. STARTS Relay Forward Back FINISHES Hand Hands TURNS VOLUME/INTENSITY: ENERGY TRAINING GOAL ACTUAL Flip M T W T F S S AEROBIC Hands High THRESHOLD Bk>Br Med VOMAX FUN Low LACTATE. Rest ALACTATE/SPEED. NOTES: ENDURANCE KICK SPRINT KICK 6

17 DEVELOP: Plan Practice: From Weekly Plan SAMPLE DAILY PRACTICE PLAN DAY/DATE : ANNOUNCEMENTS.. Previously Absent: DRYLAND: AM/PM THOUGHT FOR THE DAY PRACTICE: REMINDERS EVALUATION/ABSENT DEVELOP: Plan Practice: From Weekly Plan DAY/DATE : Thu, Oct 4 AM/PM PM ANNOUNCEMENTS THOUGHT FOR THE DAY. No Practice Friday Pain is Good,. Be on Time Extreme Pain is Extremely Good! Previously Absent: Joey DRYLAND: 0 Stations 45 sec on, 30 sec rest PRACTICE: 400 warm-up 0 x 00 IM 0 sec rest 500 Kick 0 x 50 s Drill etc. REMINDERS Entries due tomorrow EVALUATION/ABSENT Joey still absent Great Practice! 7

Meets are not recovery Recovery in October?

18 TIPS: Plan For Recovery More mature swimmers need recovery days and weeks. Age Group (less mature)? When do we recover? Meets are not recovery Recovery in October? Dryland Recovery Travel Recovery TIPS: Share Your Plan Athletes will respond better when they know where they are headed. Share select, general parts of the plan with the parents 8

TIPS: Don t schedule a workout just because you can Proactively introduce your training

19 TIPS: Plan for the Other Stuff Sleep Team Functions Exams Psychology Fun! Nutrition Travel Relaxation Others? TIPS: Don t schedule a workout just because you can Proactively introduce your training plan Plan dryland programs to coincide with water training Leave something in the bank Don t get caught up in the best times game Track ALL your data! 9

20 TIPS: Age group season plan Teaching vs. Training Written plan Performance objectives Logical progression SUMMARY: Pre PlanningPlanning Gather information Meet Schedule Forms Research, Read, Ponder Evaluate Previous Season Evaluate Current Athletes How Does This Season Fit into Quadrennial Plan? 0

21 SUMMARY: Develop the Plan Decide the Seasons Plan the Phases Plan the Meso Cycles Plan the Micro Cycles Write the Daily Practices SUMMARY: Execute & Evaluate the Plan Execute the Plan Daily Record EVERYTHING! Constantly Evaluate and Adjust Use Test Sets End of Season Evaluation

22 Questions? Thank you! Club Development Division

The Road Map to Success

The Road Map to Success Copyright USA Swimming, Inc. All rights reserved Age Group Technique Strokes Starts Turns Back > Breast Fly Forward Fly Breast Backstroke Backstroke Fly > Back Breast > Free Breast